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Sunday, January 24, 2016

Plant-Based Protein Has Gone Mainstream

Just walk into Whole Foods and look at their sports supplement section. Plant-based protein powders have nearly as much shelf space as any others. Many want to go plant-based, however they are scared that they won’t get enough protein.

And if you workout/exercise this fear is amplified because not getting enough protein means lower performance and less gains. Or worse yet, losing gains you have worked so hard for over the years.

Plant-Base Protein Sources

Complete Proteins:

• Quinoa
• Soy

Soy protein is one of the tricks of the trade for plant-based protein adopters to get a fair amount of high quality protein. It can be used in many dishes because of its relatively neutral flavor. However, some may have digestive issues in the form of gas with soy.

Incomplete Proteins:

• Black beans
• Almonds

You can utilize combinations of incomplete proteins to make up a complete protein meal. For instance:

• Beans and Brazil nuts (rice is a weak source of protein)
• Almond butter and sprouted bread

Getting sufficient protein for many who go plant-based is incorporating protein powder. It’s typical for vegetarian bodybuilders to consume up to 40-50% of their daily protein needs through vegan protein powders.

The average person doesn’t need as much protein as that group, but it demonstrates in even the most extreme cases getting enough protein can be achieved.

Plant-based protein powder supplements can meet the needs of everyday people, athletes, bikini competitors, and bodybuilders alike.

PDCAAs: Vegan Protein Rankings

Wednesday, January 20, 2016

Recognizing The Douche At The Gym

What most people find annoying (if anything) inside the gym is being constantly surrounded by people. There’s something about working out that generally makes us strive for privacy. However, most gym equipment doesn’t come cheap and, unless you own a spacious spare room, you probably won’t be able to fit all the equipment in the first place. This is why going to the gym is unavoidable if you are aiming for bulking up, even if you like keeping to your own self. Regardless of your striving for seclusion, there are people everyone likes to avoid during their workouts. In order to successfully avoid such people, we’ve comprised a list of the most stereotypical of the bunch.

        Posers – Commonly known as ‘bros’, this rather enthusiastic group of people like to come to the gym all dressed-up and show off their muscles. They aren’t there in order to throw cheap pick-up lines to women, although this is far from a rare sight to see. This would all be fine and dandy (everyone has their own right to dress and talk in a certain way, especially in public places), if their long conversations about female chest and lower back regions they’ve seen on ‘a frat party in Jason’s dorm’ wouldn’t take up so much time to do their sets at the equipment, resulting in numerous lines formed at certain gym equipment.
      Phone addicts – Although this and the previous category of gym enthusiasts do seem to overlap more often than not, ‘phone zombies’ can be regarded as a class of their own. Constantly glued to their devices, taking selfies and checking up on their respective Instagram feeds while they’re at it, this merry bunch tend to spend their smartphone time at a piece of equipment, even after they’ve completed a set. These people tend to clog up the gym, as well as the participants’ patience for exercising. However, both of the above mentioned groups are nothing compared to the following one.

Wednesday, January 6, 2016

Get Your Macros Right For Optimal Nutrition - A Step-By-Step Guide

When I first got into weightlifting I didn’t know much about macros at all. To me food was just that - food. Later I learned that not all calories are created equal and that, in fact, it is very important to get your macros right for optimal body composition and performance.

The purpose of this guide is to clarify what macros are and to guide you through every step towards determining your own macros so that you can reap the benefits of optimal nutrition.

Macronutrients - What Are They?

Macronutrients are simply nutrients that your body needs for energy, growth and bodily functions. There are three macronutrients, namely: protein, carbohydrates and dietary fat. Your body needs large amounts of all three, hence the name macronutrients (“macro” meaning large).

Each of the three macros provides energy in the form of calories, but in different amounts. While protein and carbs provide 4 calories per gram, dietary fat provides 9 calories per gram.


It is no coincidence that bodybuilders put so much attention on getting enough protein in their diet. That’s because protein is made up of amino acids which are the building blocks of muscle.

Meeting your protein needs is critical for: preserving lean muscle mass, tissue repair, immune function, creation of essential hormones and enzymes as well as for growth. That’s because you need enough protein in your diet to support muscle protein synthesis.

Protein is found in meats, poultry, fish, milk and dairy products, nuts and legumes. You can also supplement your protein intake with a good protein powder as it’s very convenient.


Wednesday, December 23, 2015

Can You Build Muscle Without Meat?

A variety of health and environmental factors are encouraging people, specifically athletes, to consider plant-based nutrition. More than ever before, mainstream medical professionals, nutritionists, and sports trainers are advocating for meat-free lifestyles for reasons such as reduced risk of heart disease, diabetes, antibiotic resistance, and certain cancers (especially prostate, cervical, kidney, and colon cancers).

Athletes and bodybuilders benefit from vegetarianism because plant-based diets promote healthier arteries, stronger and more resilient bones, and weight control.

Understandably, many athletes are concerned about not getting enough protein and vitamins to build and sustain muscle without meat. However, vegetarian diets packed with leafy green vegetables, fruits, nuts, seeds, grains, and legumes provide more than enough of these nutrients to grow strong and muscular.

Some vegetarians struggle to get enough creatine and iron in their diets; however, athletes can easily supplement their diets accordingly. There are some amazing plant-based protein powders on the market today that are excellent sources of protein and really help fill nutritional gaps for meat-free bodybuilders.

To build muscle and strength, athletes and bodybuilders must plan out their meals with the appropriate macronutrient ratios. Meal planning takes time, but once you learn how many whole foods are available to you as a vegetarian, you can easily meet your daily protein needs exclusively with plants.

There are a shocking number of chemicals, pesticides, and hormones in our global food system; however, testing has shown that plants contain fewer industrial pollutants than meat products. Better yet, plant-based diets rich in phytonutrients have a protective effect and reduce damage that chemicals can cause in our bodies.

Saturday, December 19, 2015

5 Common Bulking Blunders

Eating everything in sight might make you bigger, but will not necessarily make you more muscular as well. In fact, muscles can’t grow as and when you wish them to as any tampering with them is neither productive beyond a limit nor possible for being only influenced by largely uncontrollable genetic and other factors.

What should you do then? To bulk up, you rather need to follow a diet that is optimized for muscle building. Make sure that the diet is not short on the right nutrients as it might make you lose, rather than gain, some of the stored-up muscle mass. 

Bulking up seems a task full of confusion for those aspiring for a ripped look. Which is why, some blunders are pretty much justified in the endeavor. Make sure you read some points discussed below to get a grip on the subject:-

1. Your body can add fat cells, but it can't remove them

A body with more fat cells finds it easier to store fat. You should know that once your body starts to create new fat calls, you will have them forever, even if you burn the fat at a certain point. While fat from the cells can be reduced, the cells themselves can only be removed through surgery. So, it would be a mistake to get fatter and add new fat cells to your body. This way losing fat becomes harder while putting on fat becomes easier on the long term.

2. Lean people gain more muscle

Calories often go to either fat or muscle if the intake is excessive. Conversely, the needed energy is pulled away from either muscle or fat when there is a calorie deficiency. With a high metabolic rate and good partitioning, the body finds it easier to pull energy from fat cells and guide it to muscle cells. It means that gaining muscle would depend on the body fat – the less the fat, the bigger the chances of gaining muscle. That pretty much explains why it’s easier to gain muscle when your body fat level is between 10 and 15%, and it's easier to gain fat (and harder to gain muscle) once you go past 15% body fat. 

3. Muscle growth happens in spurts